How to Make the Perfect Tofu and Tempeh Stir Fry
Asian Fusion · Medium · 30 min · 2 servings
This double-protein stir fry combines firm tofu and tempeh with broccoli and a savory ginger sauce for an incredibly filling vegan meal. It is one of the most effective ways to hit over 30g of plant-based protein in a single dish.
Why this recipe works
This Tofu and Tempeh Stir Fry recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 30 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 560 calories with 34g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 200 g extra firm tofu cubed
- 200 g tempeh sliced
- 2 cups broccoli florets
- 3 tbsp soy sauce
- 1 tbsp fresh ginger grated
- 1 tbsp avocado oil
Step by step instructions
Step 1: Prep the Proteins
Press tofu for 10 minutes and slice tempeh into thin strips. Pat both dry with paper towels to ensure maximum browning during cooking.
Step 2: Brown Both Proteins
Heat avocado oil in a large wok or skillet over high heat. Add tempeh first and cook for 3 minutes then add tofu and cook for another 4 minutes turning occasionally until both are golden brown.
Step 3: Add Vegetables and Sauce
Add broccoli florets to the wok and stir fry for 3 minutes. Pour in soy sauce and grated ginger then toss everything together for 2 more minutes until broccoli is tender-crisp.
Step 4: Serve and Garnish
Remove from heat immediately to prevent overcooking. Divide into bowls and serve over rice or on its own for a low-carb option.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- tempeh → more firm tofu or seitan for similar texture
- avocado oil → coconut oil or any high smoke point oil
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Using a pan that is not hot enough which causes the proteins to steam instead of brown
- Adding soy sauce too early in cooking which prevents proper caramelization
Nutrition facts
Per serving: 560 calories, 34g protein, 28g carbs, 24g fat, 9g fiber.
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